Super nuts and seeds CACAO NIBS AND DARK CHOCOLATE
Yep, chocolate. Cacao nibs, the plantbased source of prepared chocolate, have a high flavonoid content – comparable to that of tea, grapes, and berries – as well as fibre, iron and copper. They’re subtly bitter but contrast well in sweets and even on pasta (in place of breadcrumbs) or in salads for a nice crunch.
With prepared chocolate, the key is finding the darkest chocolate you can still enjoy (aim for 70% cocoa solids minimum), then eating it daily in moderation as a snack or dessert.
Very low in calories (30 pistachios have only 100), pistachios are also one of the only nuts to contain the carotenoids lutein and zeaxanthin.
An Aztec staple, chia seeds provide calcium, omega 3s and antioxidants. They can absorb about ten times their weight in liquid, so they make a great pudding. (Mix with coconut or almond milk and leave overnight.) Tiny and almost tasteless, they can also be sprinkled on anything or coated on meat or fish as a crust.
Like tomatoes, eggs, and onions, almonds are a good source of biotin, a B vitamin crucial for fat and sugar metabolism. Unsweetened almond milk (sub it in for dairy) is almost as nutritious as whole almonds.
High in omega 3s, copper, manganese and vitamin E, walnuts also contain phytonutrients found in few other foods, like juglone (a possible cancer fighter) and morin (which may combat Alzheimer’s and diabetes).